Yoga Asnas that can help you to beat pollution

Pollution is becoming second most killer across the Globe and India tops the list. Recently Indian Capital was in news for its polluted air. So it is high time to prepare over selves with the most trusted technique. Yes you got it right-Yoga, the age old technique that can be helpful to cleanse our lungs.

Here are 5 Yoga Asnas that can help you to beat pollution.

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Trikonasana or Triangle pose

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Stand with your feet wide apart. Now turn your right leg to an angle of 90 degree, including knee, thigh and foot. This will make both legs 3 feet apart. Now inhale and raise both arms to shoulder level while palms facing the floor. Exhale and bend towards your right. If possible right hand touching the ground, ensure not to bend your knee. Left hands is raised high over the head. Head to be held high and gaze to be fixed at the left hand thumb. Be in the final posture for 30-40 second with normal breathing. Now Inhale and come back to the position where arms are raised at shoulder level. Repeat the same steps on the left side.


1) This Asna stimulates the blood circulation throughout the body.

2) Strengthens and stretches the legs, arms, thighs, hip joints and neck muscles.

3) It is also good in digestion related problems

4) Reduces blood pressure, stress & anxiety. Also calms down the mind.

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5) It stimulate the function of kidney.

6) This Asna improves body balance.

7) It improves concentration.

8) It also helps to remove fats around the waist region and thigh.

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Bhujangasana or Cobra Pose

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Lie down on the stomach. Hands straight, toes flat on the ground and forehead resting on the ground. Now bring your hands near the lower chest area. Press your elbows together to open up the chest. Inhale and raise your upper back and look in the upward direction. You will feel a stretch in the whole back. This asna is extremely good in back pain too. Just be in the final posture for around 40-50 second. Then exhale and drop your back and head on ground. Relax in Makarasna.


1) This Asna is good in lower back pain.

2) Extremely good in respiratory problems such as asthma, bronchitis and sinus.

Urdhva Mukha Svanasana (Upward facing dog)

Urdhva Mukha Svanasana
Urdhva Mukha Svanasana

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Start with same steps as in Bhujangasna. Now inhale and raise the body up to the toes by lifting head, back, hips and knees. Ensure that whole body weight is balanced on the palms and the feet. You can either look straight or slightly tilt your head to look backward. Your wrist and shoulders should be in line to avoid any neck strain. Hold the posture for a few minutes and then release the posture. Relax in Makasna. Read More – Urdhva Mukha Svanasana relieves Asthma


1) stimulates spine, arm and the wrist.

2) Since it opens up the lower rib. Hence helps to strengthen the chest and lungs.

3 )Stimulate the organs of stomach.

4) Improves the lung capacity

5) Helps to relieve depression and fatigue.

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Bhastrika Pranayama or Bellows breath

Yoga Asnas that can help you to beat pollution-Pranayama

Sit in Padmasna, Sukhasna or Vajarasna. Spine and neck should be erect. Now inhale and exhale rapidly while using chest like a bellow. When you inhale, chest will move out as it is filled with air. And as you exhale chest will compress by releasing all air. Bhastrika Pranayama is a pranayama and a Kriya both. Since it helps to removes unwanted air from the chest and lungs. It can be practiced for 2 to 5 minutes daily. Initially at slow pace and then gradually at full capacity. But one thing is important while practicing any pranayama. Don’t exert yourself. Do pranayama at your own pace. Initially you will find difficulty, but slowing your body will get use to it.

Kapalbhati Pranayama

First thing Kapalbhati is not a pranayama ( a general perception is that it is pranayama). It is a Kriya , a cleansing exercise. Because in this the focus is more on exhalation, inhalation is passive. It removes the CO2 and other toxins from the body and clears out lungs for fresh inhalation. In this process, you actively exhale and then a passive inhale is done. This process should be repeated initially for 20 rounds and then gradually count can be increased to 90-100 rounds. After you finishes kapalbhati, you will observ keval khumbka. In keval kumbhka, there is suspension of breath. Body simply stops the inhalation process, since there is already excess of oxygen in the body. It retains its normal breathing, when this oxygen is converted to CO2.

Over to you

These are the Pranayama and Yoga Asnas that can help you to beat pollution. It is always important to do pranayama in fresh air. If you are residing in a area where level of pollution is very high, then it is highly advisable to do yoga during early morning hours. We have to adopt natural practices to counter all the problems that are arising due to modern lifestyle. We have to go Organic, we have to adopt natural healing and last but not the least we have to make yoga as an integral part of our life.

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